Tortellini pasta with tomatoes and arugula
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 15 minutes
INGREDIENTS
1 (12-ounce) package frozen or fresh cheese tortellini
1 tablespoon olive oil
1 pint grape tomatoes, halved lengthwise
1 cup chopped onion
2 cloves garlic, minced
3/4 teaspoon coarse salt
1/4 teaspoon cracked pepper
1/2 cup dry white wine
3 tablespoons butter
2 cups packed arugula leaves, about 2 ounces
1/4 cup shredded Parmesan cheese
1/4 cup thinly sliced fresh basil leaves
Prepare tortellini according to package directions; drain and set aside. Meanwhile, in large, nonstick skillet, heat oil on medium. Add tomatoes, onion, garlic, salt and pepper; cook until mixture is tender, about 4 minutes. Add wine; cook 1 minute. Stir in butter; cook until butter is melted and a light sauce forms. Stir in cooked tortellini and arugula. Top with shredded Parmesan and sliced basil; serve. (Recipe by Gwynn Galvin, SwirlsOfFlavor.com.)
Per serving: 449 calories, 16 grams protein, 21 grams fat (42% calories from fat), 9.2 grams saturated fat, 48 grams carbohydrate, 59 milligrams cholesterol, 905 milligrams sodium, 5 grams fiber.
Carb count: 3.
Oven-grilled reuben sandwiches
Makes 6 sandwiches
Preparation time: 15 minutes
Cooking time: 15 to 20 minutes
INGREDIENTS
2 cups refrigerated sauerkraut (rinsed and drained)
3/4 teaspoon caraway seeds
3/4 cup Thousand Island dressing
12 slices rye bread (without caraway seeds)
6 (1-ounce) slices Swiss cheese
1 pound shaved corned beef (see NOTE)
Heat oven to 350 degrees. Mix together sauerkraut and caraway seeds. Spread dressing on one side of each bread slice. To 6 bread slices, add cheese, sauerkraut mixture and corned beef. Top with other 6 bread slices (dressing side down). Coat a rimmed baking pan with cooking spray and arrange sandwiches on pan. Coat underside of a second baking pan with spray and place on top of sandwiches, pressing down lightly. Bake 15 to 20 minutes or until golden. Check after 10 minutes. (Adapted from Southern Living magazine.)
NOTE: To reduce sodium, substitute sliced turkey for corned beef.
Per sandwich: 516 calories, 32 grams protein, 27 grams fat (46% calories from fat), 9.2 grams saturated fat, 40 grams carbohydrate, 82 milligrams cholesterol, 1,762 milligrams sodium, 5 grams fiber.
Carb count: 2.5.
Taco pie
Mkes 6 servings
Preparation time: 15 minutes
Cooking time: less than 20 minutes
INGREDIENTS
1 pound lean ground beef
2 (14 1/2-ounce) cans no-salt-added diced tomatoes and mild green chiles
1 (11-ounce) can no-salt-added rinsed corn
1 (1.25-ounce) packet less-sodium taco seasoning
6 (5-inch) corn tortillas, each cut into 4 wedges
1 cup shredded 50% reduced-fat cheddar cheese
Reduced-fat sour cream, shredded lettuce and chopped tomatoes for garnish
In a large, nonstick skillet, cook beef 5 minutes or until no longer pink; drain well. Stir in tomatoes and chiles, corn and taco seasoning. Bring to a boil; reduce heat and simmer 3 minutes. Pour into medium bowl. Wipe skillet clean; coat with cooking spray. Cover bottom with 8 tortilla wedges. Top with 1 1/2 cups beef mixture, then sprinkle with 1/3 cup cheese. Repeat layers twice. Cover and cook over medium-low heat 10 minutes or until layers can be easily pierced with tip of knife. Serve with garnishes.
Per serving: 285 calories, 25 grams protein, 8 grams fat (26% calories from fat), 3.5 grams saturated fat, 29 grams carbohydrate, 52 milligrams cholesterol, 477 milligrams sodium, 4 grams fiber.
Carb count: 2.
Crunch turkey-and-cheese wraps
Spread low-fat mayonnaise onto 4 (8-inch) whole-grain tortillas. Layer lettuce, sliced tomatoes, 3 slices thinly sliced deli turkey and 1 slice reduced-fat cheddar cheese down center of each tortilla. Top with baked potato chips. Roll and fold the filled tortilla. Serve with any bean soup.
Hawaii flank steak
Combine 1 (6-ounce) can pineapple juice with 3 tablespoons honey, 1 tablespoon soy sauce, 2 tablespoons chopped green onions and 1 teaspoon garlic powder in a shallow dish. Add 1 pound flank steak; turn to coat. Cover and marinate 15 minutes in refrigerator. Remove from refrigerator; pour marinade into a small pan. Grill or broil steak 10 minutes on each side for medium doneness. Meanwhile, stir 2 teaspoons cornstarch into marinade; bring to a boil. Cook 1 minute or until slightly thickened; serve with steak. Accompany the tropical-flavored steak with rice, sugar snap peas and sourdough rolls.
Pork roast with apricot-ginger glaze
Heat oven to 350 degrees. Combine 2 teaspoons less-sodium seasoned salt and 1 teaspoon dried thyme. Rub on all sides of a 2-pound boneless pork loin roast. Bake 20 minutes per pound or until internal temperature reaches 145 degrees. Meanwhile, combine 1/2 cup apricot preserves, 2 teaspoons Worcestershire sauce and 3/4 teaspoon ground ginger. Coat roast with apricot mixture the last 10 minutes of baking. Remove roast from oven, tent with foil, let stand 3 minutes, slice and serve.
To go with the roast, bake sweet potatoes. Slash the tops and drizzle with a mixture of apple juice and cinnamon to taste. Serve with steamed fresh broccoli and make cornbread sticks from a mix.